Workout of the Day

Conditioning
Each set for time:
400 m run
30 Shoulder to Overhead (95 / 65)

Rest exactly 2 minutes

400 m run
20 Shoulder to Overhead (115 / 75)

Rest 2 minutes

400 m run
10 Shoulder to Overhead (135 / 95)

Rx+ 135 – 155 – 175 / 95 – 105 – 115

Score will be total time including the 4 minutes of rest.

Announcements:1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to krcolvin@gmail.com and come to class to be entered in for our weekly drawings!2) Halloween/ two year anniversary party on Friday, October 31. More info here.3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family.4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/